Dumbbell Romanian Deadlift
Technique guide
Set-up
- Stand holding a dumbbell in each hand in front of your thighs, feet hip-width apart.
- Keep a soft bend in your knees.
How to do it
- Push your hips back and lower the dumbbells down the front of your legs.
- Stop when you feel a strong stretch in your hamstrings, usually around mid-shin.
- Drive your hips forward to return to standing.
Coaching cues
- Keep your back flat and the dumbbells close to your legs.
- Your hips move back; your knees stay almost still.
Common mistakes
- Rounding the back to reach lower.
- Letting the dumbbells drift away from your legs.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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